Health Notes Bone Density
Dexa scan, aka bone density scan. I am constantly amazed at the number of women I know who have never had a bone density scan. Osteoporosis is not something we want, bone so brittle that a simple fall fractures your hip and gives you less than a year to live! Sounds extreme? The statistics tell us that for every woman over the age of 65 that falls and has a hip fracture requiring hospitalization, 50 % will die within a year. This is something you can control and most likely prevent, but it requires work done daily!
I had a Dexa scan and VO2Max test the other day. Both were done at Boise Sate University Human Performance Lab. It was an interesting morning and somewhat fun.
First Dexa is a low dose x-ray type machine that scans your body. The software now measures bone mineral density and body composition. All of us need a Dexa scan every few years to make sure you do not have osteoporosis. Osteoporosis is a silent and sneaky disease. It is the leaching of minerals from your bones. The body starts taking minerals from your bones when you don’t have enough and you don’t use your bones. Walking helps, running helps, load bearing exercise tells the body that you need strong bones, so it builds them up. You have exercise and eat a clean balanced diet to build strong bones.
I had my first bone density at 40 and it said all was ok. This was long before Dexa machines were out on the market. At 50 I had another bone density scan, again not Dexa, so it gets a bit odd trying to compare the results. The only thing I was told at 50 was that I had the start of osteopenia - which is when it appears that bone density is starting to thin. I became very dedicated to lifting weights consistently! I have stayed on top of my weight lifting since. At the end of menopause I added bio-identical hormone replacement therapy and have been on it for nearly 7 years. My Dexa scan at 59 was ok, nothing was said anything about bone density or osteopenia. I have the report and it is hard to understand.
The scan I had last week was the same as I had a few years ago but the report is so much more user friendly and understandable. GE has upgraded the software that the machines now use to provide a comprehensive report.
The results of resistance training and hormones are now evident! The report placed my bone health above that of a 30 year old (the standard base line that is used). It is possible to rebuild bone density without taking drugs. You just have to be willing to do the work. I work out at home with resistance bands and a few kettle bells. Nothing fancy and low dollar point for entry. My husband loves the gym and goes regularly. You have to find your sweet spot where you will make time to work out and do it!
Body fat is a bit high, but I knew that and am working to get it off while keeping muscle loss to a minimum. You do not want to get into a situation where you think you are losing weight only to lose muscle. After the age of 40 you need to do everything you can to preserve muscle mass as it is even harder to put on as fat is to lose!
VO2Max is a measure of how well your body uses oxygen when working hard. This is something we lose as we age. Once again a body function you have to use a lot to keep! Cardio is what maintains this. I have added a stationary bike HITT workout to my routine. I’ll go back in a few months and do the test again to see if I have improved.
Dexa scans require a doctor’s order if you want to get them at a regular radiology center. Look for a university that offers them, the price will be lower too. VO2Max can be done at many gyms or performance labs.